There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

This week’s question is: How important is warming up and cooling down before and after exercise?

• Ilyse Baker: I have always been a big fan of warming up before any workout and cooling down post workout. To me, it is an essential part of all exercise programs. Not only is it the safe way to go; it is also a good to ease your way in and out of anything strenuous. We want to make smart choices. The purpose of our warm-up is to prepare the body, especially the cardiovascular and musculoskeletal systems, for the conditioning or stimulus phase of your exercise session. The cool-down phase aims to decrease the intensity of the aerobic session and to return the body to a state of rest. Warming up and cooling down are both a necessity! While warming up thoroughly, we are preparing the body and the mind for the more energetic demands to come. In our cool down session, we are making our way back gradually and safely. Please do you and your body a favor:  Warm up and cool down ALWAYS!
• Amy Dixon: A proper warm-up is completely based on the workout that you plan to do. If it is a pretty intense workout, I recommend a warm-up that is about 7-10 minutes in length building in intensity from easy to moderate to hard. If it is an easy to moderate workout, not as much of a warm-up is needed – think 5 minutes. The key to a good warm-up is to include dynamic movements that will warm-up the cardiovascular system as well as all of the moving pieces. As far as a proper cool down is concerned, it is VERY important. If you skimp on the cool-down, blood will pool in your extremities and can leave you feeling light headed. I say spend at least 5-minutes bringing your intensity down to a place where you can just breathe through your nose and you should be all set.

So much of sticking to a routine is about what we tell ourselves about sticking to a routine. We can make up our minds to do anything. But as you stick to that routine for the fifth, sixth or twentieth week in a row, the mental game begins. The reasons why we might need to skip a workout creep in. All the ways an extra day off sounds good begin to…sound good. A goal in mind can seem unattainable if we let ourselves listen to the negative voice in our heads that says “You can’t.”

We’ve all been there. We’ve all wrestled with the “you can’ts” and some of you may be right smack in the middle of you cant-itis. FitnessGlo trainers to the rescue! We’ve gathered a few of the best YOU CAN! advice from our trainers to help you through this week:

• How to Get Motivated When You Don’t Feel Like Exercising – Denise Klatte explains how a little bit of music can get you up and moving on the days when you really don’t feel like exercising.
• Through Your Courage Great Change is On the Way – Petra shares seven great tips for starting a fitness program or continuing on during blah days.
• How to Stay Motivated When You Don’t Want to Workout – Ilyse shares a sure fire tip for staying motivated that helps you recognize all the benefits of sticking to your plan.
• Stick to Your Plan on Those Un-Motivated Days - After taking one of his amazing FitnessGlo classes, we caught up with Jeffrey Scott. He shares one great tip that will be sure to get you motivated on the days that you really don’t want to workout.
• Quick Tips for Sticking to Your Workout - Just before teaching a FitnessGlo class, we caught up with Amy Dixon. She shares a few great ways to create lasting habits so you can workout regularly and stick with it.
• How to Make Working Out a Priority - FitnessGlo instructor Petra Kolber shares two great tips on how to make workouts a priority in your life. Our favorite line? It’s not about numbers (the number on the scale, the size of your jeans), it’s about how you feel.
• I Just Don’t Have Time – Petra unpacks one of the most popular “I can’ts” of all time. And guess what? We can find the time if we want to find the time.

Join me in telling yourself one oh so important thing this week: YOU CAN.

Each week on Facebook and Twitter, we share links to news and blog posts and articles that inspire us all to find the motivation to start with a program, stick with a program, love ourselves more, take better care of ourselves and find ways to feel better through movement.

It isn’t always easy. So we’re always on the lookout for good reads that you can turn throughout your day to find inspiration and a community  of like-minded people who are experiencing the same challenges you are facing.

Here are a few links we loved this week:

• 3 Reasons to Schedule a Rest Day: “If you regularly do intense workouts, then it’s possible to burn out, but if you aren’t consistent, you won’t see results. The solution to the problem? Make sure your workout routine contains an easy rest day that incorporates stretching, massages, and, yes, rest.”
• How Full is Your Glass? “I’m trying to see my life for what it is so that I can start taking small steps to make it better. Instead of wishing things were different, I’m putting together a plan for change.”
• There’s Always Time to Exercise: “The other excuses are really a matter of fooling yourself. Regular physical activity actually improves energy levels. The best time to exercise is in the morning for three main reasons.”
• How to Deal With Allergies on a Run: “You can be excused if your excitement to finally run in good weather has been dampened by a stretch of runny noses, itchy eyes, and nonstop sneezing. Allergy discomfort can be enough to prevent anyone from wanting to skip their daily workout, so keep sneezing and sniffling at a minimum with these tips for dealing with allergies while on your outdoor runs.”
• Exercise for Depression: “A number of studies have shown exercise to be beneficial in the treatment of depression or depressive symptoms. Further, exercise has remarkable positive, and few negative effects on other disorders. From a physical standpoint, exercise engagement may improve hippocampal volume, pre-frontal cortex blood flow, and increase brain mediators such as brain-derived neurotrophic factor (which may be a key marker of depression).”

This Barre Blend class integrates movements form the worlds of ballet, yoga and Tai Chi. Based on floor work this class focuses on lower body strength, posture and balance.

Take this class with Petra: http://bit.ly/11D0cWv

We all have days when we reeeaaalllly don’t want to work out. Yes, even at FitnessGlo! Lately, we’ve been leaning heavily on music to help motivate us and get us through a tough workout. One particularly effective way to get us moving is to dance (whether we’re good at it or not!) our hearts out and strut a bit as we walk, run, or strength train. This week’s Hip Hop Workout playlist is perfect for getting a bit of attitude on and having fun while you work out. We’ve got a few favorites on this album that we play on repeat. And repeat. And repeat. We’ll let you guess which ones and hope you like them as much as we do!

Like what you hear? You can purchase this album on iTunes thanks to our partners at FirstCom.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

This week’s question is: I’ve noticed my arms getting bigger from weight training. How do I get stronger without bulking up?

• Michelle Dozois: Lifting weights is key to getting strong & lean. Gaining pure muscle size is very difficult, hence why even some male bodybuilders resort to steroids. Now when you first starting lifting weights you may get a temporary thick feeling in your arms but all that is well worth the result of sleek, sexy arms. It also takes a surplus of calories to put on muscle, so don’t exceed your calorie intake and you will not gain weight. Every woman who has told me they have gotten bulky from lifting weights has shockingly realized they were consuming more calories than their body needed and once they got that in check, they became leaner throughout their entire physique. Embrace muscle, it will help you burn more fat, keeps you strong and fit and help you defy the aging process.
• Petra Kolber: My guess is that if they are getting bigger, they are also becoming more toned and defined. All good, especially with summer on its way. There is still a huge misunderstanding that heavy weights = bulk. When it comes to the gorgeous female body, I always recommend heavier weights to sculpt those arms that we desire. If new to exercise I would suggest moving through the workouts first without any weights to learn good form and technique. Then slowly begin to increase the resistance but PLEASE do not stay at 3lbs – this is NOT going to prevent you from bulking up, but it WILL prevent you from developing beautiful, strong, sculpted arms and body. Do 12 reps that make a difference versus 100 reps that only burn out your joints. I am 5 foot 8 and weigh 130lbs. My weights of choice for my upper body are between 10 and 20 lbs. Come on ladies drop the myths and pick up those weights.

We’ve received several great comments from our FitnessGlo members over the past few weeks and they all have one thing in common: this online community feels like…a community. You feel connected to our trainers through their workouts, their comments and their tweets. You feel connected to each other through common challenges and goals. You feel connected to others in your life who are trying to make healthy choices because you are too. You aren’t alone on FitnessGlo and you’ve let us know that is making a big difference.

A few times a week, I run a the loop at the Rose Bowl. It’s great cross-training for our FitnessGlo workouts, it’s outdoors and when the weather is warm and there is a light breeze, it’s pretty magical. But the thing I enjoy most about doing that loop? All the strangers who are on the loop with me. Some smile as they pass, others are so sweaty and so focused on their workout they don’t even notice I’m there. Some are riding bikes, some have a dog with them, others lap me six times and I marvel at how they do it. But we are all there together, doing our workouts. We’re joined in a common goal and the community pushes me further when I feel like quitting early or not even driving to the loop at all.

This week, I encourage you to embrace the community around you. If you’ve never commented on a FitnessGlo class but have a question for one of our trainers or one of the other students, reach out. Like something we share in social media? Share it with a friend you feel could use it. Seek out those in your life who are on the same healthy journey you are and let them know they have your support. You’ll be amazed at what encouragement comes back your way to help spur you on in your own fitness program.

Designed to help to alleviate your low back discomfort and pain, join Denise Klatte to stretch your lower back and torso. All stretches are performed while seated and lying down. If you can’t get to the floor, lie on your bed or sofa…no excuses for a ‘bad back’!

Take this class with Denise: http://bit.ly/R2gVjr

This week’s playlist is all about turning it up a notch and taking it old school with some loud rock to run or bike, or swim to…it might also be true that we first heard this playlist and felt compelled to let off some steam by dancing and playing some air-guitar. Want to be inspired to push further on your next run? Our Rock for Running playlist is for you!

Like what you hear? You can purchase this album on iTunes thanks to our partners at FirstCom.

There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at hello@fitnessglo.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!

This week’s question is: I’m hearing a lot about the importance of interval training. What are the benefits and how often should I include this type of workout in my regimen?

• Amy Dixon: Interval training is truly one of the most effective ways to burn calories in a shorter amount of time. Not only will it help you see results quicker than typical endurance training because it helps you learn how to tolerate higher intensities but it will help you get fitter faster. With that said, you should only do a true HIIT workout up to 3 days per week and KEEP your endurance based workouts to help you maintain your fitness level on the other 2 days.
• Petra Kolber: Interval training is not as complicated as you think. It simply is alternating effort intervals of cardio that are above your normal intensity level,  with recovery intervals that are slightly lower than your normal intensity level for cardio. If you have only been doing “steady state” cardio (longer distance and times at a moderate intensity) you may find that interval training is an effective way to mix up for workouts and also help reduce the dreaded exercise plateaus. Interval training has been shown to be very effective in burning calories and also allows you to spend less time on cardio while seeing great results. The increased intensity does come the increased risk of injury and so I would slowly add this into your workout routine once a week. When you feel as though your body has adapted you could add interval training as much as 2-3 X a week, but I would not recommend any more than that, and also with a day in-between.